Want Hot Toned Legs? Read This NOW!

I’ve just finished my morning workout, which included a full body circuit, focusing slightly more on my legs as this is the time of year I want to uncover them and have them looking just right!...

After all what woman doesn’t want to flash a bit of flesh and get complimented for beautiful toned legs…..

I wanted to share one of my favourite killer moves to ‘smokin hot’ legs.

Jump Squats… these babies are the perfect exercise to work all of your muscles in your lower body, giving you beautiful toned legs and a firm butt that will turn heads!....

I’m not saying it’s an easy exercise because it’s NOT, it’s tough but the results you get are worth the pain and sweat....

With jump squats you use explosive movements, which are known as plyometric training and this will burn some serious calories. The great thing is you don’t need any equipment as you’re just using your own body weight and you can do them anywhere. Mix up your training with some jump squats thrown in either between sets or during circuits. Try doing 30 seconds of them and gradually build up to 1 minute.

Stand with feet shoulder width apart, keep your hands by your sides and drop down into a squat so your knees are at 90 degrees. Power up into the air, land with your knees slightly bent.

Give it ago, you won’t regret it. Let me know how you get on, leave a comment below.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

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http://www.stephricefitness.com/howtostopemotionaleating/

Want Beautiful Toned Arms?

As summer is upon us already (seems like it was Christmas only 5 minutes ago) and we are all ditching the long sleeves for the short sleeves, I thought I’d answer the burning question that I have been receiving via email from so many women, perhaps you are one of them?....how can I get rid of the saggy skin underneath my arms and tone them up FAST?….

Let me start by saying there is no such thing as spot reduction…. it’s completely impossible to spot-reduce fat. The region of the body that first reveals a noticeable decrease in body fat is pre-determined and is established by a person’s unique genetics.

Targeting certain areas of your body will not make fat disappear just in that area, you need to be following a good whole body training programme and eating a nutritious and wholesome diet because nutrition is 80% of the battle to achieving sexy toned arms!

It’s important that we lose body fat from our entire body and not just focus on the arms....

As I’ve mentioned in the past, my preferred method of exercise with my clients is circuit training. This includes a lower body exercise followed by an upper body exercise interspersed with short bursts of cardio or combining a lower and upper body exercise working multiple muscles at once. Both are fantastic ways of burning body fat and increasing your lean muscle. This will then fire up your metabolism, which helps you get a smoking hot body!

I’ve put together a short fat burning workout for you which you should do 4 x per week. After you have completed the 3 circuits (no rest in between), rest for 30 seconds and repeat 2 more times. The only equipment you need is a pair of dumbbells and a skipping rope. For those of you that know me or have read my free report, you know that I’m a true advocate of women lifting heavy weights. So please use a weight that is heavy enough that by the last repetition you couldn’t possibly do another one without compromising your form.

Bodyweight Squats x 12 reps
Press–ups x 10 reps
Squats Thrusts x 1 minute

Squats with Shoulder Press x 10 reps
Skipping x 1 minute

Reverse Lunge with Bicep Curl x 10 reps
Close Grip Press-ups x 10 reps
Squat Thrusts x 1 minute

Always remember to stretch well after you have finished!

There you have it, give it ago and let me know how you get on.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Hate Long Cardio? Try my Interval Training Workout

It’s a beautiful sunny morning here in the UK (we do occasionally have them) and I’ve just got back from my outdoor high intensity interval training session, which I wanted to share with you.

I’m very lucky to live in such a beautiful area and early on a Sunday morning I never see anyone else around apart from sheep and horses. I decided to do hill sprints this morning so I took myself to one particular place where the views are incredible and there are only a handful of horses to cheer me on….

My session went something like this…

A good warm – up starting off with a 5 minute walk into a 5 minute jog, until I reached my destination.

I did an all out sprint up the hill for 30 seconds, followed by a 60 second recovery period where I slowly walked back down to the bottom of the hill. I did this 10 times which took me fifteen minutes. I then said hi to the horses and took a slow run home. I always like to stretch well and spent the next 5 minutes doing that.

There you have it; it’s as easy as that! I’m off now to make one of my delicious smoothies that I gave you the recipe for a couple of weeks ago.

Let me know what interval training you do.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/

Mind Numbing Cardio vs High Intensity Interval Training

I was at my local gym a few days ago, I still enjoy going despite no longer working from one, and I love the atmosphere.

After my session I was thinking, it does disturb me when I see someone doing an exercise incorrectly and all the fitness instructors can do is gossip by the gym office.

I’ve been in the fitness industry for so many years that I still feel I have a duty to people in a gym to show them the correct way to perform an exercise even though I no longer work in one. Anyway getting back to my original point, there is a woman that I have seen at the gym for the past 4 months, she is heavily overweight and all I see her do is go from one piece of cardio equipment to the next!

Her program goes something like this, 20 minutes on the treadmill walking at a slow steady pace and then 20 minutes on the bike at a slow steady pace. That’s it, and then she’ll head straight for the changing rooms only to be seen next time doing exactly the same workout.

Unfortunately over the past 4 months her shape has hardly changed but she keeps on going so good on her for trying!

This story is so true for many women wanting to lose fat. The one full proof, 100% guarantee way to lose body fat is High Intensity Interval Training (HIIT). Not only can you get this over and done with in less than 20 minutes (instead of 40 minutes +) but it’s a shore thing when you want to drop the fat FAST…

If you are into your long cardio sessions because you enjoy them, then good on you. I love nothing more than to go for a run just as the sun is coming up on a summer’s morning, it’s a great feeling but to lose fat fast then that is a big NO….

With low intensity training, doing long runs or a long bike ride will only burn fat for as long as you are working out and when you stop, the fat burning stops! But with HIIT your metabolism will be spiked and you will continue to burn fat for up to 24 hours after you have finished working out. Imagine, 9 hours after finishing your workout you’re sat in your office or your car and you’re still burning fat…..how cool is that!

So let’s take a look at what this HIIT training is all about. It’s basically performing high intensity intervals for a short period of time, lets say 20 seconds all out sprinting, followed by 40 seconds of recovery, do this fifteen times and there you have it your 15 minutes.

I’m not saying it’s easy because it’s not but if you want to see results FAST….
Then this is the one for you! You can also try this using a stationary spinning bike, cross trainer or rowing machine, the list is endless. For me I love HIIT training outside, one of my particular favourites is hill sprinting but I’m going
to leave the details of that for another time.

Stay fit, keep focused and feel fabulous!

Steph.

Author of The Flat Stomach Solution

Sign Up for your FREE copy, How to Stop Emotional Eating.

Download Your Copy TODAY! =>

http://www.stephricefitness.com/howtostopemotionaleating/